ClosePhoto:Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel GrecoWith the new year in full swing, you may be focusing on more protein as one of your health goals. Protein is one of thethree macronutrients—along with carbs and fat—and comes from animal and plant foods. When you eat protein, it’s broken down into amino acids in your body. There are two main types of amino acids:nonessential, which your body makes on its own, andessential, which you must get from the food you eat.The2020-2025 Dietary Guidelines for Americansrecommend you get between 10% and 35% of your daily calories from protein, depending on factors like your age, sex and kidney health.Including enough proteinin your daily meals can help you feel full, keep your blood sugar more stable and maintain your lean body mass, but that’s not all.Bianca Tamburello, RDN, a registered dietitian with Fresh Communications, says, “Protein plays a role in building muscle and providing structure to hair, skin and bones, transporting oxygen throughout the body, hormone balance and supporting body processes including digestion.”One great way to ensure you’re eatingenough proteinand other nutrients is to include a variety of nuts and seeds in your meals. “Nuts and seeds offer more than just protein,” saysKathleen Benson, RD, a certified registered dietitian with Top Nutrition Coaching. “Nuts and seeds are packed with a variety of micronutrients, including antioxidants, vitamins and minerals, which play various roles in supporting overall health, from supporting the immune system to skin health.”Nuts and seeds are more than just delicious salad toppers. If you’re ready to up your protein intake and take advantage of all the health benefits nuts and seeds have to offer, take a look at our list of 10 varieties, plus some tasty recipes you can make today.6 Signs You Could Be Eating Too Much Protein1. Hemp SeedsProtein:9 grams in 3 tablespoons (30 grams), per theUSDA.When it comes toplant-based protein, these mild-tasting seeds may be the star of the show. Tamburello says, “Hemp seeds offer up a whopping 9 grams of plant protein in 3 tablespoons, plus anti-inflammatory and essential omega-3 fats.” Hemp seeds are from the same type of plant as cannabis but a different variety. They’re full of nutrition. Try ourPeanut Butter & Hemp Bananafor a unique but flavorful snack.2. Pumpkin SeedsProtein:8 grams per 1 ounce (28 grams), per theUSDA.These flavorful seeds are another protein star and may even help you have a restful night’s sleep. Pumpkin seeds are another seed high in protein, with 8 grams per ounce. “High in magnesium and tryptophan, enjoying pumpkin seeds close to bedtime could help you fall asleep faster and wake up feeling more rested,” says Tamburello. For an easy one-pan meal, try ourPumpkin Seed Salmon with Maple-Spice Carrots.3. PeanutsProtein:7 grams of protein per 1 ounce (28 grams), per theUSDA.Peanuts are actually a legume, but we’re including them here because they’re full of amazing health benefits. A 2020 review published inFood Science and Human Wellnessshowed that peanuts can help you optimize cholesterol, triglycerides and blood pressure numbers.Samantha MacLeod, M.S., RDN., a registered dietitian nutritionist with Fresh Communications, says, “At 7 grams of protein per ounce, they are one of the best sources of protein when it comes to different nuts and seeds.” For a unique twist on salad, try ourSpicy Cucumber Salad with Cilantro & Peanuts.4. AlmondsProtein:6 grams of protein per 1 ounce (28 grams) per theUSDA.If you’re looking for ways to improve your heart health, think almonds. “They offer a good amount of protein, along with heart-healthy fats and vitamin E," says Benson. One ounce of almonds provides about 6 grams of protein. While you can snack on raw almonds and toss slivered almonds onto a salad, don’t forget about the health benefits of baking with almond flour. For a sweet but healthy treat, whip up ourAlmond Flour Cake.5. Sunflower SeedsProtein:6 grams of protein per 1 ounce (28 grams) per theUSDA.These tiny but mighty seeds have about 6 grams of protein per ounce, plus so much more. MacLeod says, ”Sunflower seeds are a delicious source of protein and other nutrients, vitamins and minerals. They are often found in different nutrition bars and are a great addition to your favorite trail mix recipe!” Speaking of bars, theseApricot-Sunflower Granola Barsare great for a quick treat to have on hand.7. PistachiosProtein:6 grams of protein per 1 ounce (28 grams) per theUSDA.These little green nuts are a great source of protein but have another surprising benefit: they’re great for eye health. Tamburello says, “A serving of pistachios contains about 6 grams of protein. This nut stands out for its high levels of specific antioxidants that protect against macular degeneration and the harmful effects of blue light on the eyes.” For a boost of nutrients, prep thisRoasted Pistachio-Crusted Salmon with Broccoli.7. CashewsProtein:5 grams of protein per 1 ounce (28 grams) per theUSDA.For an antioxidant boost, give cashews a try. “Cashews have 5 grams of protein per ounce and also provide beneficial fiber and healthy fats," Tamburello says. “Similar to other nuts, cashews contain a significant amount of antioxidants, which protect the body and cells from harmful substances.” OurGarlic Cashew Chicken Casseroleis a beautiful, warm, Asian-inspired meal we’re sure you’ll love.8. FlaxseedsProtein:5 grams per 1 ounce (28 grams), per theUSDA.MacLeod likes throwing flaxseeds into her smoothies for a boost of fiber and protein. She says, “Flaxseeds have about 5 grams of protein per ounce and are also high in fiber!” There are almost 8 grams of fiber in that ounce, plus they’re easy to store. If you’re looking for a sweet but healthy dessert, ourBlueberry-Oat Scones with Flaxseedsare the best option!9. HazelnutsProtein:4 grams per 1 ounce, per theUSDA.Also called filberts, these hardy winter nuts are a little on the sweet side and are full of health benefits. MacLeod says, “With about 4 grams of protein per ounce, hazelnuts are packed with nutrients, including protein. I love to roast finely chopped hazelnuts and add them to a delicious warm Brussels sprout salad during the winter months.” In keeping with the winter theme, don’t think twice about tryingAnthony Anderson’s Sweet Potato Home Fries with Cranberry-Hazelnut Crumble.10. WalnutsProtein:4 grams per 1 ounce, per theUSDA.These nutrient-packed nuts have around4 grams of protein per ounce, plus healthy fats and other nutrients. MacLeod points us toward a 2020 study published inNutrients, “[It shows that] nutrients in walnuts (particularly omega-3 fatty acids) have antioxidant and anti-inflammatory impacts which can have positive effects on cognitive function.” ABaked Oatmeal with Banana, Raisins, & Walnutsis perfect to warm up on a chilly morning.The Bottom LineWith the huge assortment of nuts and seeds available, you won’t get bored. There are endless ways to include them in your daily meals. Benson says, “Regularly including a variety of nuts and seeds can be a simple and effective way to ensure a wide range of beneficial nutrients.” Nuts and seeds are a great way to focus on protein, but that’s just the tip of the nutrition iceberg.The 8 Best High-Protein Foods, According to a DietitianWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Close
Photo:Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
With the new year in full swing, you may be focusing on more protein as one of your health goals. Protein is one of thethree macronutrients—along with carbs and fat—and comes from animal and plant foods. When you eat protein, it’s broken down into amino acids in your body. There are two main types of amino acids:nonessential, which your body makes on its own, andessential, which you must get from the food you eat.The2020-2025 Dietary Guidelines for Americansrecommend you get between 10% and 35% of your daily calories from protein, depending on factors like your age, sex and kidney health.Including enough proteinin your daily meals can help you feel full, keep your blood sugar more stable and maintain your lean body mass, but that’s not all.Bianca Tamburello, RDN, a registered dietitian with Fresh Communications, says, “Protein plays a role in building muscle and providing structure to hair, skin and bones, transporting oxygen throughout the body, hormone balance and supporting body processes including digestion.”One great way to ensure you’re eatingenough proteinand other nutrients is to include a variety of nuts and seeds in your meals. “Nuts and seeds offer more than just protein,” saysKathleen Benson, RD, a certified registered dietitian with Top Nutrition Coaching. “Nuts and seeds are packed with a variety of micronutrients, including antioxidants, vitamins and minerals, which play various roles in supporting overall health, from supporting the immune system to skin health.”Nuts and seeds are more than just delicious salad toppers. If you’re ready to up your protein intake and take advantage of all the health benefits nuts and seeds have to offer, take a look at our list of 10 varieties, plus some tasty recipes you can make today.6 Signs You Could Be Eating Too Much Protein1. Hemp SeedsProtein:9 grams in 3 tablespoons (30 grams), per theUSDA.When it comes toplant-based protein, these mild-tasting seeds may be the star of the show. Tamburello says, “Hemp seeds offer up a whopping 9 grams of plant protein in 3 tablespoons, plus anti-inflammatory and essential omega-3 fats.” Hemp seeds are from the same type of plant as cannabis but a different variety. They’re full of nutrition. Try ourPeanut Butter & Hemp Bananafor a unique but flavorful snack.2. Pumpkin SeedsProtein:8 grams per 1 ounce (28 grams), per theUSDA.These flavorful seeds are another protein star and may even help you have a restful night’s sleep. Pumpkin seeds are another seed high in protein, with 8 grams per ounce. “High in magnesium and tryptophan, enjoying pumpkin seeds close to bedtime could help you fall asleep faster and wake up feeling more rested,” says Tamburello. For an easy one-pan meal, try ourPumpkin Seed Salmon with Maple-Spice Carrots.3. PeanutsProtein:7 grams of protein per 1 ounce (28 grams), per theUSDA.Peanuts are actually a legume, but we’re including them here because they’re full of amazing health benefits. A 2020 review published inFood Science and Human Wellnessshowed that peanuts can help you optimize cholesterol, triglycerides and blood pressure numbers.Samantha MacLeod, M.S., RDN., a registered dietitian nutritionist with Fresh Communications, says, “At 7 grams of protein per ounce, they are one of the best sources of protein when it comes to different nuts and seeds.” For a unique twist on salad, try ourSpicy Cucumber Salad with Cilantro & Peanuts.4. AlmondsProtein:6 grams of protein per 1 ounce (28 grams) per theUSDA.If you’re looking for ways to improve your heart health, think almonds. “They offer a good amount of protein, along with heart-healthy fats and vitamin E," says Benson. One ounce of almonds provides about 6 grams of protein. While you can snack on raw almonds and toss slivered almonds onto a salad, don’t forget about the health benefits of baking with almond flour. For a sweet but healthy treat, whip up ourAlmond Flour Cake.5. Sunflower SeedsProtein:6 grams of protein per 1 ounce (28 grams) per theUSDA.These tiny but mighty seeds have about 6 grams of protein per ounce, plus so much more. MacLeod says, ”Sunflower seeds are a delicious source of protein and other nutrients, vitamins and minerals. They are often found in different nutrition bars and are a great addition to your favorite trail mix recipe!” Speaking of bars, theseApricot-Sunflower Granola Barsare great for a quick treat to have on hand.7. PistachiosProtein:6 grams of protein per 1 ounce (28 grams) per theUSDA.These little green nuts are a great source of protein but have another surprising benefit: they’re great for eye health. Tamburello says, “A serving of pistachios contains about 6 grams of protein. This nut stands out for its high levels of specific antioxidants that protect against macular degeneration and the harmful effects of blue light on the eyes.” For a boost of nutrients, prep thisRoasted Pistachio-Crusted Salmon with Broccoli.7. CashewsProtein:5 grams of protein per 1 ounce (28 grams) per theUSDA.For an antioxidant boost, give cashews a try. “Cashews have 5 grams of protein per ounce and also provide beneficial fiber and healthy fats," Tamburello says. “Similar to other nuts, cashews contain a significant amount of antioxidants, which protect the body and cells from harmful substances.” OurGarlic Cashew Chicken Casseroleis a beautiful, warm, Asian-inspired meal we’re sure you’ll love.8. FlaxseedsProtein:5 grams per 1 ounce (28 grams), per theUSDA.MacLeod likes throwing flaxseeds into her smoothies for a boost of fiber and protein. She says, “Flaxseeds have about 5 grams of protein per ounce and are also high in fiber!” There are almost 8 grams of fiber in that ounce, plus they’re easy to store. If you’re looking for a sweet but healthy dessert, ourBlueberry-Oat Scones with Flaxseedsare the best option!9. HazelnutsProtein:4 grams per 1 ounce, per theUSDA.Also called filberts, these hardy winter nuts are a little on the sweet side and are full of health benefits. MacLeod says, “With about 4 grams of protein per ounce, hazelnuts are packed with nutrients, including protein. I love to roast finely chopped hazelnuts and add them to a delicious warm Brussels sprout salad during the winter months.” In keeping with the winter theme, don’t think twice about tryingAnthony Anderson’s Sweet Potato Home Fries with Cranberry-Hazelnut Crumble.10. WalnutsProtein:4 grams per 1 ounce, per theUSDA.These nutrient-packed nuts have around4 grams of protein per ounce, plus healthy fats and other nutrients. MacLeod points us toward a 2020 study published inNutrients, “[It shows that] nutrients in walnuts (particularly omega-3 fatty acids) have antioxidant and anti-inflammatory impacts which can have positive effects on cognitive function.” ABaked Oatmeal with Banana, Raisins, & Walnutsis perfect to warm up on a chilly morning.The Bottom LineWith the huge assortment of nuts and seeds available, you won’t get bored. There are endless ways to include them in your daily meals. Benson says, “Regularly including a variety of nuts and seeds can be a simple and effective way to ensure a wide range of beneficial nutrients.” Nuts and seeds are a great way to focus on protein, but that’s just the tip of the nutrition iceberg.The 8 Best High-Protein Foods, According to a DietitianWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
With the new year in full swing, you may be focusing on more protein as one of your health goals. Protein is one of thethree macronutrients—along with carbs and fat—and comes from animal and plant foods. When you eat protein, it’s broken down into amino acids in your body. There are two main types of amino acids:nonessential, which your body makes on its own, andessential, which you must get from the food you eat.The2020-2025 Dietary Guidelines for Americansrecommend you get between 10% and 35% of your daily calories from protein, depending on factors like your age, sex and kidney health.Including enough proteinin your daily meals can help you feel full, keep your blood sugar more stable and maintain your lean body mass, but that’s not all.Bianca Tamburello, RDN, a registered dietitian with Fresh Communications, says, “Protein plays a role in building muscle and providing structure to hair, skin and bones, transporting oxygen throughout the body, hormone balance and supporting body processes including digestion.”One great way to ensure you’re eatingenough proteinand other nutrients is to include a variety of nuts and seeds in your meals. “Nuts and seeds offer more than just protein,” saysKathleen Benson, RD, a certified registered dietitian with Top Nutrition Coaching. “Nuts and seeds are packed with a variety of micronutrients, including antioxidants, vitamins and minerals, which play various roles in supporting overall health, from supporting the immune system to skin health.”Nuts and seeds are more than just delicious salad toppers. If you’re ready to up your protein intake and take advantage of all the health benefits nuts and seeds have to offer, take a look at our list of 10 varieties, plus some tasty recipes you can make today.6 Signs You Could Be Eating Too Much Protein1. Hemp SeedsProtein:9 grams in 3 tablespoons (30 grams), per theUSDA.When it comes toplant-based protein, these mild-tasting seeds may be the star of the show. Tamburello says, “Hemp seeds offer up a whopping 9 grams of plant protein in 3 tablespoons, plus anti-inflammatory and essential omega-3 fats.” Hemp seeds are from the same type of plant as cannabis but a different variety. They’re full of nutrition. Try ourPeanut Butter & Hemp Bananafor a unique but flavorful snack.2. Pumpkin SeedsProtein:8 grams per 1 ounce (28 grams), per theUSDA.These flavorful seeds are another protein star and may even help you have a restful night’s sleep. Pumpkin seeds are another seed high in protein, with 8 grams per ounce. “High in magnesium and tryptophan, enjoying pumpkin seeds close to bedtime could help you fall asleep faster and wake up feeling more rested,” says Tamburello. For an easy one-pan meal, try ourPumpkin Seed Salmon with Maple-Spice Carrots.3. PeanutsProtein:7 grams of protein per 1 ounce (28 grams), per theUSDA.Peanuts are actually a legume, but we’re including them here because they’re full of amazing health benefits. A 2020 review published inFood Science and Human Wellnessshowed that peanuts can help you optimize cholesterol, triglycerides and blood pressure numbers.Samantha MacLeod, M.S., RDN., a registered dietitian nutritionist with Fresh Communications, says, “At 7 grams of protein per ounce, they are one of the best sources of protein when it comes to different nuts and seeds.” For a unique twist on salad, try ourSpicy Cucumber Salad with Cilantro & Peanuts.4. AlmondsProtein:6 grams of protein per 1 ounce (28 grams) per theUSDA.If you’re looking for ways to improve your heart health, think almonds. “They offer a good amount of protein, along with heart-healthy fats and vitamin E," says Benson. One ounce of almonds provides about 6 grams of protein. While you can snack on raw almonds and toss slivered almonds onto a salad, don’t forget about the health benefits of baking with almond flour. For a sweet but healthy treat, whip up ourAlmond Flour Cake.5. Sunflower SeedsProtein:6 grams of protein per 1 ounce (28 grams) per theUSDA.These tiny but mighty seeds have about 6 grams of protein per ounce, plus so much more. MacLeod says, ”Sunflower seeds are a delicious source of protein and other nutrients, vitamins and minerals. They are often found in different nutrition bars and are a great addition to your favorite trail mix recipe!” Speaking of bars, theseApricot-Sunflower Granola Barsare great for a quick treat to have on hand.7. PistachiosProtein:6 grams of protein per 1 ounce (28 grams) per theUSDA.These little green nuts are a great source of protein but have another surprising benefit: they’re great for eye health. Tamburello says, “A serving of pistachios contains about 6 grams of protein. This nut stands out for its high levels of specific antioxidants that protect against macular degeneration and the harmful effects of blue light on the eyes.” For a boost of nutrients, prep thisRoasted Pistachio-Crusted Salmon with Broccoli.7. CashewsProtein:5 grams of protein per 1 ounce (28 grams) per theUSDA.For an antioxidant boost, give cashews a try. “Cashews have 5 grams of protein per ounce and also provide beneficial fiber and healthy fats," Tamburello says. “Similar to other nuts, cashews contain a significant amount of antioxidants, which protect the body and cells from harmful substances.” OurGarlic Cashew Chicken Casseroleis a beautiful, warm, Asian-inspired meal we’re sure you’ll love.8. FlaxseedsProtein:5 grams per 1 ounce (28 grams), per theUSDA.MacLeod likes throwing flaxseeds into her smoothies for a boost of fiber and protein. She says, “Flaxseeds have about 5 grams of protein per ounce and are also high in fiber!” There are almost 8 grams of fiber in that ounce, plus they’re easy to store. If you’re looking for a sweet but healthy dessert, ourBlueberry-Oat Scones with Flaxseedsare the best option!9. HazelnutsProtein:4 grams per 1 ounce, per theUSDA.Also called filberts, these hardy winter nuts are a little on the sweet side and are full of health benefits. MacLeod says, “With about 4 grams of protein per ounce, hazelnuts are packed with nutrients, including protein. I love to roast finely chopped hazelnuts and add them to a delicious warm Brussels sprout salad during the winter months.” In keeping with the winter theme, don’t think twice about tryingAnthony Anderson’s Sweet Potato Home Fries with Cranberry-Hazelnut Crumble.10. WalnutsProtein:4 grams per 1 ounce, per theUSDA.These nutrient-packed nuts have around4 grams of protein per ounce, plus healthy fats and other nutrients. MacLeod points us toward a 2020 study published inNutrients, “[It shows that] nutrients in walnuts (particularly omega-3 fatty acids) have antioxidant and anti-inflammatory impacts which can have positive effects on cognitive function.” ABaked Oatmeal with Banana, Raisins, & Walnutsis perfect to warm up on a chilly morning.The Bottom LineWith the huge assortment of nuts and seeds available, you won’t get bored. There are endless ways to include them in your daily meals. Benson says, “Regularly including a variety of nuts and seeds can be a simple and effective way to ensure a wide range of beneficial nutrients.” Nuts and seeds are a great way to focus on protein, but that’s just the tip of the nutrition iceberg.The 8 Best High-Protein Foods, According to a Dietitian
With the new year in full swing, you may be focusing on more protein as one of your health goals. Protein is one of thethree macronutrients—along with carbs and fat—and comes from animal and plant foods. When you eat protein, it’s broken down into amino acids in your body. There are two main types of amino acids:nonessential, which your body makes on its own, andessential, which you must get from the food you eat.
The2020-2025 Dietary Guidelines for Americansrecommend you get between 10% and 35% of your daily calories from protein, depending on factors like your age, sex and kidney health.Including enough proteinin your daily meals can help you feel full, keep your blood sugar more stable and maintain your lean body mass, but that’s not all.Bianca Tamburello, RDN, a registered dietitian with Fresh Communications, says, “Protein plays a role in building muscle and providing structure to hair, skin and bones, transporting oxygen throughout the body, hormone balance and supporting body processes including digestion.”
One great way to ensure you’re eatingenough proteinand other nutrients is to include a variety of nuts and seeds in your meals. “Nuts and seeds offer more than just protein,” saysKathleen Benson, RD, a certified registered dietitian with Top Nutrition Coaching. “Nuts and seeds are packed with a variety of micronutrients, including antioxidants, vitamins and minerals, which play various roles in supporting overall health, from supporting the immune system to skin health.”
Nuts and seeds are more than just delicious salad toppers. If you’re ready to up your protein intake and take advantage of all the health benefits nuts and seeds have to offer, take a look at our list of 10 varieties, plus some tasty recipes you can make today.
6 Signs You Could Be Eating Too Much Protein
1. Hemp Seeds
Protein:9 grams in 3 tablespoons (30 grams), per theUSDA.
When it comes toplant-based protein, these mild-tasting seeds may be the star of the show. Tamburello says, “Hemp seeds offer up a whopping 9 grams of plant protein in 3 tablespoons, plus anti-inflammatory and essential omega-3 fats.” Hemp seeds are from the same type of plant as cannabis but a different variety. They’re full of nutrition. Try ourPeanut Butter & Hemp Bananafor a unique but flavorful snack.
2. Pumpkin Seeds
Protein:8 grams per 1 ounce (28 grams), per theUSDA.
These flavorful seeds are another protein star and may even help you have a restful night’s sleep. Pumpkin seeds are another seed high in protein, with 8 grams per ounce. “High in magnesium and tryptophan, enjoying pumpkin seeds close to bedtime could help you fall asleep faster and wake up feeling more rested,” says Tamburello. For an easy one-pan meal, try ourPumpkin Seed Salmon with Maple-Spice Carrots.
3. Peanuts
Protein:7 grams of protein per 1 ounce (28 grams), per theUSDA.
Peanuts are actually a legume, but we’re including them here because they’re full of amazing health benefits. A 2020 review published inFood Science and Human Wellnessshowed that peanuts can help you optimize cholesterol, triglycerides and blood pressure numbers.Samantha MacLeod, M.S., RDN., a registered dietitian nutritionist with Fresh Communications, says, “At 7 grams of protein per ounce, they are one of the best sources of protein when it comes to different nuts and seeds.” For a unique twist on salad, try ourSpicy Cucumber Salad with Cilantro & Peanuts.
4. Almonds
Protein:6 grams of protein per 1 ounce (28 grams) per theUSDA.
If you’re looking for ways to improve your heart health, think almonds. “They offer a good amount of protein, along with heart-healthy fats and vitamin E," says Benson. One ounce of almonds provides about 6 grams of protein. While you can snack on raw almonds and toss slivered almonds onto a salad, don’t forget about the health benefits of baking with almond flour. For a sweet but healthy treat, whip up ourAlmond Flour Cake.
5. Sunflower Seeds
These tiny but mighty seeds have about 6 grams of protein per ounce, plus so much more. MacLeod says, ”Sunflower seeds are a delicious source of protein and other nutrients, vitamins and minerals. They are often found in different nutrition bars and are a great addition to your favorite trail mix recipe!” Speaking of bars, theseApricot-Sunflower Granola Barsare great for a quick treat to have on hand.
7. Pistachios
These little green nuts are a great source of protein but have another surprising benefit: they’re great for eye health. Tamburello says, “A serving of pistachios contains about 6 grams of protein. This nut stands out for its high levels of specific antioxidants that protect against macular degeneration and the harmful effects of blue light on the eyes.” For a boost of nutrients, prep thisRoasted Pistachio-Crusted Salmon with Broccoli.
7. Cashews
Protein:5 grams of protein per 1 ounce (28 grams) per theUSDA.
For an antioxidant boost, give cashews a try. “Cashews have 5 grams of protein per ounce and also provide beneficial fiber and healthy fats," Tamburello says. “Similar to other nuts, cashews contain a significant amount of antioxidants, which protect the body and cells from harmful substances.” OurGarlic Cashew Chicken Casseroleis a beautiful, warm, Asian-inspired meal we’re sure you’ll love.
8. Flaxseeds
Protein:5 grams per 1 ounce (28 grams), per theUSDA.
MacLeod likes throwing flaxseeds into her smoothies for a boost of fiber and protein. She says, “Flaxseeds have about 5 grams of protein per ounce and are also high in fiber!” There are almost 8 grams of fiber in that ounce, plus they’re easy to store. If you’re looking for a sweet but healthy dessert, ourBlueberry-Oat Scones with Flaxseedsare the best option!
9. Hazelnuts
Protein:4 grams per 1 ounce, per theUSDA.
Also called filberts, these hardy winter nuts are a little on the sweet side and are full of health benefits. MacLeod says, “With about 4 grams of protein per ounce, hazelnuts are packed with nutrients, including protein. I love to roast finely chopped hazelnuts and add them to a delicious warm Brussels sprout salad during the winter months.” In keeping with the winter theme, don’t think twice about tryingAnthony Anderson’s Sweet Potato Home Fries with Cranberry-Hazelnut Crumble.
10. Walnuts
These nutrient-packed nuts have around4 grams of protein per ounce, plus healthy fats and other nutrients. MacLeod points us toward a 2020 study published inNutrients, “[It shows that] nutrients in walnuts (particularly omega-3 fatty acids) have antioxidant and anti-inflammatory impacts which can have positive effects on cognitive function.” ABaked Oatmeal with Banana, Raisins, & Walnutsis perfect to warm up on a chilly morning.
The Bottom Line
With the huge assortment of nuts and seeds available, you won’t get bored. There are endless ways to include them in your daily meals. Benson says, “Regularly including a variety of nuts and seeds can be a simple and effective way to ensure a wide range of beneficial nutrients.” Nuts and seeds are a great way to focus on protein, but that’s just the tip of the nutrition iceberg.
The 8 Best High-Protein Foods, According to a Dietitian
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
